Obeziteden Kurtuluş Günlüğüm 13.Hafta

Zafer! Zafer! Zafer! Bu hafta neredeyse 1 kilo verdim ve 91,4’e indim. Yakında Kuzey bana verdiği restoran sözünü yerine getirecek gibi geliyor. Bu arada ironiye bakar mısınız? Kilo verişimi kutlamak için restorana gidiyoruz. Neyse, bu kısmı fazla kurcalamayalım. Bırakalım zavallı Tanla, restoran hayaliyle diyet yapmaya devam etsin.

Bu haftanın şüphesiz en önemli gelişmesi Can’ın halası Defne’nin bizi ziyarete gelmiş olması. Doğal olarak onu hoşgeldin yemek(ler)ine götürdük. Cumartesi gününün 1800 kalorisi ve pazar gününün dehşetengiz 2500 kalorisi, sohbet eşliğinde keyifle yenen, bol yağlı et yemeklerinin faturası… Takip eden gün de, restorandan kalan yemekleri mideye indirmeye devam edince, sonuç yine günlük kalori limtinin aşılması oldu.

Defne 2 hafta boyunca bizimle kalacak. Sağolsun, onun da elinden pek yemek yapmak gelmez :))) Şu ana kadar halamızın yaptığı pide, lahmacun ve irmik helvasını afiyetle götürdük. Bu potansiyelimiz göz önüne alınırsa, önümüzdeki haftanın faturası beni şimdiden iliklerime kadar titretiyor. Sanırım tartıyı kıracağız… Bana diyet yolumdan şaşmamam için dua edin.

Başlangıç kilosu: 97
Hedef kilo: 70
13. hafta başındaki kilo: 92,3
13. hafta sonundaki kilo: 91,4
Bu hafta verilen kilo: 900 gram verdim. Oley!
Toplamda verilen kilo: 5 kilo 600 gram
Egzersiz: 25 Haziran (30dk.)
Günlük kalori hedefi: 1.590
Kalori hedefinin tuttuğu gün sayısı: 4

June 27, 2012

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
H-E-B – Frosted Shredded Wheat Cereal, 2 cup	380	90g	2g	10g	0mg	20mg	22g	12g
Central Market Organics – Whole Milk, 0.5 cup	75	6g	4g	4g	13mg	50mg	6g	0g
Lunch
Boiled – Chicken Breast, 1 portion	100	0g	1g	25g	75mg	45mg	0g	0g
Dinner
Chicken – Whole Breast (Skinless & Grilled, No Oil or Salt), 1 Breast	424	0g	16g	64g	210mg	204mg	0g	0g
Homemade – Rice Pilaf, 1/2 cup	86	15g	13g	2g	0mg	0mg	1g	2g
Dannon – All Natural Yogurt: Plain *Correct 150 Calories, 1 Cup (227g)	150	11g	8g	8g	20mg	115mg	11g	0g
Snacks
Turkish Keskul – Almond Pudding, 1 cup	300	34g	15g	10g	17mg	71mg	15g	0g
TOTAL:	1,515	156g	59g	123g	335mg	505mg	55g	14g

June 28, 2012

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Generic – Ciabata Bread, 2 oz Slice	87	25g	0g	5g	0mg	253mg	1g	1g
Kolios Greek Dairy – Feta Cheese, 0.5 oz	40	0g	4g	3g	10mg	170mg	0g	0g
Mini Baby Bell – Cheese, 1 package	70	0g	6g	5g	20mg	170mg	0g	0g
Great Value (Walmart) – 100% Orange Juice From Concentrate, 8 oz.	110	29g	0g	2g	0mg	10mg	22g	0g
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia)	16	4g	0g	1g	0mg	5mg	2g	1g
Cucumber – Raw Peeled, 6 slices	1	0g	0g	0g	0mg	0mg	0g	0g
Home – 1 Egg Omlette, 1.25 egg	163	0g	13g	8g	356mg	0mg	0g	0g
Daisy Brand – Cottage Cheese Small Curd 4% , 1/2 cup	110	3g	5g	14g	15mg	360mg	3g	0g
Lunch
Boiled – Chicken Breast, 1 portion	100	0g	1g	25g	75mg	45mg	0g	0g
Progresso – Chicken Noodle Soup, 1 cup	100	12g	3g	7g	20mg	690mg	1g	1g
Dinner
Bulgur pilavı, 1 serving(s)	313	54g	8g	9g	0mg	2mg	3g	9g
Ev Yapimi – Izgara Kofte, 5 pieces	222	19g	5g	23g	59mg	178mg	0g	2g
Homemade – Cacik, 100 g	29	0g	0g	0g	0mg	0mg	0g	0g
Snacks
Ev Yapımı – Mozaik Pasta, 1 dilim	133	0g	0g	0g	0mg	0mg	0g	0g
TOTAL:	1,494	146g	45g	102g	555mg	1,883mg	32g	14g

June 29, 2012

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Kolios Greek Dairy – Feta Cheese, 0.5 oz	40	0g	4g	3g	10mg	170mg	0g	0g
Costco Whole Wheat Bread – All Natural Multi-Grain, 1 slice	140	26g	2g	6g	0mg	210mg	4g	5g
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia)	16	4g	0g	1g	0mg	5mg	2g	1g
Cucumber – Raw Peeled, 6 slices	1	0g	0g	0g	0mg	0mg	0g	0g
Great Value (Walmart) – 100% Orange Juice From Concentrate, 8 oz.	110	29g	0g	2g	0mg	10mg	22g	0g
Black Pearls – Black Olives (Medium), 6 olives	38	2g	3g	0g	0mg	143mg	0g	0g
Mini Baby Bell – Cheese, 1 package	70	0g	6g	5g	20mg	170mg	0g	0g
Fruit – Raw – Whole Fresh Apricot, 1.5 apricot	26	6g	0g	1g	0mg	0mg	5g	2g
Lunch
Boiled – Chicken Breast, 1 portion	100	0g	1g	25g	75mg	45mg	0g	0g
Progresso – Chicken Noodle Soup, 1 cup	100	12g	3g	7g	20mg	690mg	1g	1g
Dinner
Rice – White, long-grain, regular, cooked, 1 cup	205	45g	0g	4g	0mg	2mg	0g	1g
Dannon – All Natural Yogurt: Plain *Correct 150 Calories, 1 Cup (227g)	150	11g	8g	8g	20mg	115mg	11g	0g
Snacks
Nuts – Pecans, 1 oz (20 halves)	196	4g	20g	3g	0mg	0mg	1g	3g
TOTAL:	1,192	139g	47g	65g	145mg	1,560mg	46g	13g

June 30, 2012

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Kolios Greek Dairy – Feta Cheese, 0.5 oz	40	0g	4g	3g	10mg	170mg	0g	0g
Oil – Olive, 1 tablespoon	119	0g	14g	0g	0mg	0mg	0g	0g
Costco Whole Wheat Bread – All Natural Multi-Grain, 2 slice	280	52g	3g	12g	0mg	420mg	8g	10g
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia)	16	4g	0g	1g	0mg	5mg	2g	1g
Cucumber – Raw Peeled, 6 slices	1	0g	0g	0g	0mg	0mg	0g	0g
Home – 1 Egg Omlette, 1.25 egg	163	0g	13g	8g	356mg	0mg	0g	0g
Black Pearls – Black Olives (Medium), 6 olives	38	2g	3g	0g	0mg	143mg	0g	0g
Daisy Brand – Cottage Cheese Small Curd 4% , 1/4 cup	55	2g	3g	7g	8mg	180mg	2g	0g
Mini Baby Bell – Cheese, 1 package	70	0g	6g	5g	20mg	170mg	0g	0g
Lunch
Homemade – Piyaz, 150 g	150	0g	0g	0g	0mg	0mg	0g	0g
Dannon – All Natural Yogurt: Plain *Correct 150 Calories, 0.5 Cup (227g)	75	6g	4g	4g	10mg	58mg	6g	0g
Dinner
Homemade – Rice Pilaf, 1/2 cup	86	15g	13g	2g	0mg	0mg	1g	2g
Meat: – Grilled Lamb Chop – 6 oz., 4 Chop	320	0g	13g	47g	0mg	112mg	0g	0g
Snacks
Ulker Halley – Chocolate Covered Sandwich Biscuit Filled With Marshmallow, 1 sandwich	132	20g	5g	1g	0mg	69mg	8g	0g
Bartles and Jaymes (B&J) – Pina Colada Wine Cooler, 12 ounces	270	48g	0g	0g	0mg	5mg	45g	0g
Cherries – Sweet, raw, 1 cup, with pits, yields	74	19g	0g	1g	0mg	0mg	15g	2g
TOTAL:	1,889	168g	81g	91g	404mg	1,332mg	87g	15g

EXERCISES	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Walking, 2.0 mph, slow pace	96	25
TOTALS:	96	25	0	0	0

July 1, 2012

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Eggs – Scrambled (whole egg), 1 large	101	1g	7g	7g	215mg	171mg	1g	0g
Costco Whole Wheat Bread – All Natural Multi-Grain, 2 slice	280	52g	3g	12g	0mg	420mg	8g	10g
Great Value (Walmart) – 100% Orange Juice From Concentrate, 8 oz.	110	29g	0g	2g	0mg	10mg	22g	0g
Daisy Brand – Cottage Cheese Small Curd 4% , 1/8 cup	28	1g	1g	4g	4mg	90mg	1g	0g
Dinner
54th Street Grill – Rattlesnake Pasta, 0.15 serving	307	20g	162g	16g	69mg	456mg	2g	1g
54th Street Grill – the Terminator With Grilled Ribeye and Loaded Baked Potato, 0.65 serving	1,357	55g	88g	79g	33mg	684mg	3g	4g
Snacks
G7 Siviero Maria – Fragola (Strawberry) Italian Gelato, 1 Cup	360	72g	6g	2g	2mg	48mg	0g	0g
TOTAL:	2,543	230g	267g	122g	323mg	1,879mg	37g	15g

July 2, 2012

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Mini Baby Bell – Cheese, 1 package	70	0g	6g	5g	20mg	170mg	0g	0g
Oil – Olive, 1 tablespoon	119	0g	14g	0g	0mg	0mg	0g	0g
Costco Whole Wheat Bread – All Natural Multi-Grain, 2 slice	280	52g	3g	12g	0mg	420mg	8g	10g
Generic – Egg Large- Hardboiled, 1 egg	70	0g	5g	6g	185mg	70mg	0g	0g
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia)	16	4g	0g	1g	0mg	5mg	2g	1g
Cucumber – Raw Peeled, 6 slices	1	0g	0g	0g	0mg	0mg	0g	0g
Great Value (Walmart) – 100% Orange Juice From Concentrate, 8 oz.	110	29g	0g	2g	0mg	10mg	22g	0g
Kirkland Signature – Part-Skim Mozzerella Cheese, 0.25 Cup	90	1g	6g	8g	15mg	190mg	0g	0g
Black Pearls – Black Olives (Medium), 6 olives	38	2g	3g	0g	0mg	143mg	0g	0g
Lunch
54th Street Grill – Rattlesnake Pasta, 0.15 serving	307	20g	162g	16g	69mg	456mg	2g	1g
Idahoan – Loaded Baked Mashed Potatoes, 1/2 cup prepared	110	20g	3g	2g	0mg	500mg	2g	1g
Dinner
Türlü, 1 serving(s)	129	8g	8g	5g	13mg	25mg	3g	3g
Homemade – Rice Pilaf, 1/2 cup	86	15g	13g	2g	0mg	0mg	1g	2g
Dannon – All Natural Yogurt: Plain *Correct 150 Calories, 1 Cup (227g)	150	11g	8g	8g	20mg	115mg	11g	0g
Snacks
Fresh – Half Grapefruit, 1/4 grapefruit (128 g)	26	7g	0g	1g	0mg	0mg	4g	1g
Fresh – Plum, 1 fruit (2-1/8″ dia). fruit = 66g ≈ 0.146lb ≈ 2.33oz	30	8g	0g	0g	0mg	0mg	7g	1g
TOTAL:	1,632	177g	231g	68g	322mg	2,104mg	62g	20g

EXERCISES	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Swimming laps, freestyle, light/moderate effort	215	20
TOTALS:	215	20	0	0	0

July 3, 2012

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
I-Hop – Buttermilk Pancake, 2 pancake, 48g or 1.7 pz	220	34g	6g	6g	60mg	900mg	0g	2g
Mini Baby Bell – Cheese, 1 package	70	0g	6g	5g	20mg	170mg	0g	0g
Oil – Olive, 1 tablespoon	119	0g	14g	0g	0mg	0mg	0g	0g
Cucumber – Raw Peeled, 6 slices	1	0g	0g	0g	0mg	0mg	0g	0g
Home – 1 Egg Omlette, 1.25 egg	163	0g	13g	8g	356mg	0mg	0g	0g
Black Pearls – Black Olives (Medium), 6 olives	38	2g	3g	0g	0mg	143mg	0g	0g
Kolios Greek Dairy – Feta Cheese, 0.5 oz	40	0g	4g	3g	10mg	170mg	0g	0g
Dinner
Türlü, 1 serving(s)	129	8g	8g	5g	13mg	25mg	3g	3g
Homemade – Rice Pilaf, 1/2 cup	86	15g	13g	2g	0mg	0mg	1g	2g
Dannon – All Natural Yogurt: Plain *Correct 150 Calories, 1 Cup (227g)	150	11g	8g	8g	20mg	115mg	11g	0g
Snacks
Watermelon – Raw, 1 serving	84	21g	0g	2g	0mg	3mg	17g	1g
TOTAL:	1,100	91g	75g	39g	479mg	1,526mg	32g	8g